Describe this program
Speak the structure — we build the weeks.
This program develops
Lower body strength · Explosive power
🏋️ Lower body strength
⚡ Explosive power
💨 Conditioning (gap)
Week 1
Week 2
Week 3
Week 4
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Monday · Lower power
5 exercises · 90 min
Barbell back squat
4 sets
6 reps
RIR 2
@ 100kg
→ Lower body strength
↗ Posterior chain
Broad jump
4 sets
3 reps
Rec. 2 min
📏 Explosive power
⊕ Squat (5RM)
Bulgarian split squat
3 sets
8 reps
@ 20kg
→ Single-leg strength
↗ Hip stability
⊕ Equipment: Dumbbell
Wednesday · Upper power
4 exercises · 75 min
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